These are very general ideas, but are hopefully useful. Because I do not know your specific challenges, I cannot help with your specific challenges. What I can do is try to help with HOW YOU figure out what to do.

Break it down into pieces.
Figure out what are things that you need to avoid.
Figure out things you crave.
Figure out other sensory oddities you have.

Avoidance things.
-Yes, not everything can be avoided, you can do things to avoid, you can minimize. Some of this is using tools. Some of this is using change of behavior.
-For example, noise, wear earplugs! Wear earmuffs/ear defenders! Wear noise canceling headphones! There's nothing wrong with needing to wear earplugs at home, or in public. Wear them around. Wear what hearing protection you need.

Craving things.
-Getting things you crave is necessary, not a luxury. How you get it is the question. You do not need the most expensive food that you might think of and want, but if you want it because of the texture in your mouth, get that texture.
-Even when you don't know your body craves things, because you don't have cravings like food, there are things your body craves. Watch your actions, and figure out what they are. A common one is deep pressure, and propioceptive input. I automatically wrap my body up, and wrap my arms around my legs instead of sitting normally in a chair. I didn't recognized that this could be sensory-related, it was just what was comfortable. Eventually I learned that these are things my body craves and could get more of these inputs. Now I have a weighted blanket, which is a hugely regulating device, and use compression shirts, which again, help regulate me.

Combining these two
-If you are needing to do something hard, give yourself good input immediately before or during. The more good input you have, the easier it is to have the bad input too. Removing as much other bad input as possible during the hard time is also a good idea.
-This is done both in general - as much good input, remove as much bad input, bodies function better with good input in general so it is harder to hit your breaking point
-And in specific senses - flood as much good input into the sense that is having to deal with the bad input

Figuring out more powerful ways to avoid, more powerful ways to give yourself input, what your actually needing to avoid and get, and where you are giving yourself inputs you shouldn't and don't realize it, are where a lot of things start.

The other thing you might need to do is figure out what you have for sensory oddities that aren't craving, needing more input, needing less input.
You might have these, you might not, some people do, others don't. I have a lot, I know a bunch of people with SPD who have none.

IF you have these, then what you need to do is start sorting out what is the question you need to ask yourself about how to function. Rather than looking at everything and getting overwhelmed thinking about it, what is the specific thing you are looking at, and what is the question you are really seeing. Then, you can find ways of helping your body process it better, by teaching yourself, or by adaptively coping with tools. I use apps on my phone to help with the fact I can't always trust my senses. I have taught myself how to navigate with any of a variety of senses, rather than using vision like humans expect, because my senses are unreliable. This took figuring out what the questions were - not "my senses are unreliable and sometimes I get good data and sometimes I don't", but "How do I get safely around, when that is the case?" Because once I asked that, I could answer it.